Comparing Nutrients in 7 ounces Cassava VS Sprouted Pinto Beans

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Sprouted Pinto Beans	28%	11%	61%

Macro Nutrients

	Cassava	Sprouted Pinto Beans	Recommended Dietary Allowance
Energy	11% 318kcal	4.24% 123kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	1.84% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	41.4% 0.66g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	2.2% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58% 75.5g	17.7% 23g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	9.4% 3.57g	NA	38g per day for Men 19-50 years
Protein	4.8% 2.7g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Cassava	Sprouted Pinto Beans	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	38% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	26.7% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	28.3% 4.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.25% 0.21mg	29.4% 1.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	13.4% 53.6μg	58.5% 234μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	45.4% 41mg	48% 43mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.5% 0.38mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Sprouted Pinto Beans	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	70.6% 0.64mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	6.7% 0.54mg	49% 3.9mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	25% 105mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	31.6% 0.73mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	7.65% 53.6mg	26.6% 187mg	700mg per day for Men 19-50 years
Potassium	16% 538mg	18% 609mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	20.2% 304mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	9.02% 0.99mg	11mg per day for Men 19-50 years
Water	3.2% 118g	4.36% 161g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Sprouted Pinto Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Cassava versus 7 oz of Sprouted Pinto Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cassava vs Sprouted Pinto Beans:

• 7 oz of Raw Sprouted Pinto Beans contain 2.6 times more Vitamin B1, 3.6 times more Vitamin B2, 2.7 times more Vitamin B3, 6.9 times more Vitamin B5, 1.9 times more Vitamin B6 and 4.4 times more Vitamin B9 than Raw Cassava.
• Both Cassava and Sprouted Pinto Beans provide similar amounts of Vitamin C per seven ounces.
• Both Raw Cassava as well as Raw Sprouted Pinto Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cassava vs Sprouted Pinto Beans:

• 7 oz of Raw Sprouted Pinto Beans contain 2.7 times more Calcium, 3.2 times more Copper, 7.3 times more Iron, 2.5 times more Magnesium, 3.5 times more Phosphorus, 10.9 times more Sodium, 1.5 times more Zinc and 1.4 times more Water than Raw Cassava.
• Both Cassava and Sprouted Pinto Beans contain similar levels of Manganese and Potassium per seven ounces.
• 7 ounces of Cassava lack sufficient amounts of Calcium
• Both Raw Cassava as well as Raw Sprouted Pinto Beans lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cassava have 2.6 times more Energy and 3.3 times more Carbohydrate than Sprouted Pinto Beans.
• While 7 oz of Raw Sprouted Pinto Beans contain 19.6 times more Omega 3 and 3.9 times more Protein than Raw Cassava.
• 7 ounces of Cassava provide inadequate amounts of Omega 3
• Both Raw Cassava as well as Raw Sprouted Pinto Beans provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Cassava VS Sprouted Pinto Beans

What are the health benefits of Cassava compared to Sprouted Pinto Beans?

Cassava is a good source of carbohydrates, fiber, and essential nutrients like vitamin C, folate, and potassium. On the other hand, sprouted pinto beans are rich in protein, fiber, and various vitamins and minerals such as iron and magnesium. Both can be part of a healthy vegan diet, but sprouted pinto beans provide more protein and nutrients compared to cassava.

Can I lose weight easier by eating more Cassava or Sprouted Pinto Beans?

Both cassava and sprouted pinto beans can be part of a healthy weight loss diet, as they are both nutrient-dense and can help keep you full. However, sprouted pinto beans are generally lower in calories and higher in protein and fiber compared to cassava. Therefore, incorporating more sprouted pinto beans into your diet may help you feel fuller for longer and support weight loss efforts. Remember to also focus on overall balanced nutrition and portion control for effective weight loss.

Should I eat more Cassava or more Sprouted Pinto Beans to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming adequate protein. Sprouted Pinto Beans are a better source of protein compared to Cassava. Therefore, incorporating more Sprouted Pinto Beans into your diet may be more beneficial for muscle growth. Remember to also include a variety of plant-based protein sources to ensure you are meeting your protein needs.

What is the environmental impact of producing Cassava compared to Sprouted Pinto Beans?

Cassava production generally has a lower environmental impact compared to sprouted pinto beans. Cassava requires less water, fertilizer, and pesticides to grow, making it a more sustainable option. Additionally, cassava is a resilient crop that can thrive in poor soil conditions, further reducing its environmental footprint. However, it is important to consider factors such as transportation and processing methods when assessing the overall environmental impact of these foods.